Keto-diet: principles, benefits and harms, rules, product lists, menu

The use of various diets brings the body to a slim form, and the situation gets better.Let's learn about the use of keto-diet and the product needed.

Girls are not fast and thin to be replaced by the beauty of the body of help and muscles pumped.Now they are considered to be the standard of beauty of women.To achieve such results and to be as ideal, there are some proper exercises and nutrition.It is worth using a special nutrition style where the ketogenic diet is based.

Keto-diet principle

The basis of diet with this diet is a nutritional method that translates the body into a fat burning device.

Keto-dietIt involves the use of carbohydrates at least which reduces the amount of glucose and provides short energy.And when the body feels its shortcomings, she will look for alternatives to continue their energy.Ketons will be this replacement.

In other words, instead of glycolysis, which helps break down carbohydrates, we move the body to the lipolysis, which breaks down fat.The principle of diet is based on the survival of the body without the use of carbohydrates and the transition to the state of ketosis.Those who try to lose weight are a good opportunity to make themselves a relaxed and strong body.

There is a similar concept - ketoacidosis.This is a pathological condition that leads to a violation of acid-base balance, as well as death.Don't compare them and even confuse them.

Contraindications for keto-diet

Everything related to sharp changes in the body is not considered right for people with health problems.

Is contraindicated to apply:

• Pregnant.
• Breastfeeding.
• Teenagers under 18.
• People who have problems with the gastrointestinal tract, heart, urinary system.
• With diabetes.

Any diet involves a doctor's consultation and complete medical examination.Keto diet will not be an exception:

• If there is any disorder in the body, it may occur rather than ketosis-ketoasidosis, which will worsen a person's condition and may even cause death.
• The diet for diabetics is very dangerous if the disease does not reveal before the change in the power system, it can negatively affect the disease itself, and then the consequences cannot be restored.

Keto-diet advantages

1. Rapid weight loss.On average, 2-5 kg a week is gone, but everyone has individually.
2. Lower than the muscle mass.Subcutaneous fat is burned, which is processed into energy.
3. Decreased appetite.This is not a low diet, but a diet based on a rapid carbohydrate exception that contributes to an increase in appetite.
4. The constant desire to move.Ketosis does not take energy from carbohydrates, but from the fat layer.

Disadvantages of keto-diet

With each diet there are advantages and disadvantages that can harm the body:

1. From ketosis, ketoacidosis will occur, which can cause death or coma.
2. Constipation, the cause is insufficient amount of fiber.
3. Tachycardia, blood pressure falls.
4. The presence of stone causes nausea and even vomiting.Cause discomfort in the stomach.
5. Foods with easy carbohydrates can trigger insufficient energy development for physical activity.
6. The formation of muscle seizures.

Basic requirements:

• Strict control of the product you use.
• Continuous cleansing of the oral cavity to remove the odor of acetone, which appears as a result of ketone production.

Keto-diet rules

• The entrance to the diet should be gradually.This should not be a surprise to the body, as well as for someone.
• Every day the amount of carbohydrates must be increased.The first day of the diet, and also after the next 2 weeks, carbohydrates in food must be increased.

• All rich in carbohydrates, vegetables and fresh fruits should be eaten from 12pm to 18pm.At other times, you need to eat low food.
• It should divide the food 5 times.The portation should be small.Don't eat 3 hours before going to bed.
• To take salt at least.
• Drink no more than 4 liters a day.But don't do it through violence.The amount should be slightly larger than you had before.
• Every day, the amount of carbohydrates should not exceed 50 g.The use of fat, as well as protein should remain the same.
• Do not use sugar, baking, flour.
• Gradually, the use of calories of about 500 a day should be reduced.

Adhering to the rules, your diet, you will achieve faster results and will not harm the health.

When the lipolysis process begins, you will notice:

• Lose weight.
• The pleasant odor of the oral cavity.
• Increases ketones in the blood.
• Reduction of appetite.
• Insomnia.
• Easy concentration at work.

The first week will be difficult.Motor activity will decrease, there will be fatigue, problems with the stomach.This condition can last 1-2 weeks, but the symptoms gradually disappear.

Tips in front of the entrance to Keto-diet

• Quickly saw the results, it followed before the beginningKeto-dietAlways keep the number of trace elements used.
• In the early stages, the diet should be rebuilt, the amount of protein and fat should be 1: 1, then 3: 1.
• If in the food you eat, the calories are not enough, they need to be increased by adding butter, nuts to the diet.If calories that exceed the norm should be left by a product containing protein.

The diet is a bit tight.Any weaknesses are not acceptable.They will not allow the body to be rebuilt to ketosis.Even small burgers or sugars can interfere with metabolism and reduce the effectiveness of weight loss.

Keto-diet classification

There are three different ketogenic diets:

1. Basisbased on moderate protein use, and significant fat increase.In this case, the carbohydrate load is not used.Diet for lazy, unable to attend training and lead an active lifestyle.
2. Target.Taking carbohydrates should be strictly adjusted and distributed by hours.More effective will be used before and after active training.Active sports enthusiasts will be easier to withstand the burden.
3. Cycle.You constantly increase the number of carbohydrates used, then reduce.This type of power should include 1 day with minimal use of fat.Therefore, glycogen will not be less supply, which will affect someone who is always playing sports.

List of products allowed for keto-red

• Meat.Animal products should be not processed or planted instead of hormones.It is unforgettable that processed meat products contain large amounts of carbohydrates.
• Eggs in any form - contain the perfect amount of fat, as well as protein.
• Dairy and dairy products.
• Fish, fresh seafood.Number one is for this diet, but they should be prepared without the use of panning and a large amount of fat.
• Plant fat.
• Bean, as well as seeds will help increase the amount of fat.
• Vegetables, mostly green.
• Green sour fruits.

Edible liquid:

• Pure water.
• Tea.
• Coffee without sugar.

Sugar substitutes do not affect the level of the blood, but increase weight, and do not kill the desire to eat something sweet.

The most dangerous ones are:

• Agava syrup.
• Fructose.
• Honey.
• Save fruit juice.
• Maple syrup.

They have high calorie content, but they do not increase energy and do not reject the desire for sugar -gula, but only harm the body.

Turning a desire for sweet food will helpStevia and Eritroll:

• Not toxic.
• Do not contain complex carbohydrates.
• Does not affect health.

However, they can increase their appetite, trigger gas formation in the stomach, and they are not good.

Products forbidden for keto-red

Prohibited:

• Products containing starch.
• Sugar, in any form.
• Fruits with sugar content.
• Cereals, pasta.
• All drinks containing sugar.

In different genders, the entrance to the diet is different, in masculine - 7 days, in women - 5. The most difficult day is from the third to fifth.To gradually enter the diet, you must adhere to special nutrition.

Keto-diet menu for 2 weeks

First day:

• Breakfast.Eggs with cheese.
• Dinner.Broccoli chicken soup.
• Dinner.Loof natural yogurt.

The second day:

• Breakfast.Low fat cottage cheese, with the addition of sour cream.
• Dinner.Boiled chicken files with cheese.Chinese cabbage fresh salad.

• Dinner.Steam Cutlet.

Third day:

• Breakfast.Casserole from cottage cheese.
• Dinner.Sharp, steamed with side dishes of green beans and broccoli.
• Dinner.Fry champignons with side dishes from asparagus with the addition of sour cream.

Fourth day:

• Breakfast.Two chicken boiled eggs.Green vegetable salad.
• Dinner.Fish soup.A piece of fried bread with butter.
• Dinner.Nutot Potato Mash.

Fifth day:

• Breakfast.Green tea with cheese slicer.
• Dinner.Omlet with ham.Green cucumber salad.
• Dinner.Steam Broccoli, Brynza.

The sixth day:

• Breakfast.Natural yogurt.A piece of solid cheese.
• Dinner.Salmon and broccoli steamed.
• Dinner.Green vegetable salad.Omelette.

The seventh day:

• Breakfast.Steam fish.Low -Fat cottage cheese.
• Dinner.Omlet with bacon.A piece of solid cheese.
• Dinner.Green vegetable salad.Fish in the oven.

The eighth day:

• Breakfast.2 boiled eggs, pieces of cheese, cocktails of protein products, coffee.
• Dinner.Boil chicken fillet, green salad.
• Dinner.Salmon, fresh cucumber salad.

Ninth day:

• Breakfast.Three eggs.Boiled beet salad.Black tea.
• Dinner.Beef, steamed side dish.

• Dinner.Fish is a greasy and boiled asparagus.

The tenth day:

• Breakfast.Boiled eggs, a little avocado, salmon provided in the oven.
• Dinner.Birds are cooked in the oven.Some solid cheese.
• Dinner.Experienced Calmar salad with olive oil.

Eleventh day:

• Breakfast.Eggs with ham.Some solid cheese.Coffee without sugar.
• Dinner.The rabbit is boiled, fresh vegetables.
• Dinner.Shrimp.Spinach salad with cheese.

The twelfth day:

• Breakfast.Eggs with champions and cheese.Coffee.
• Dinner.Grill meat.Zucchini was shocked by tomatoes.
• Dinner.Steam fish.Green salad with cheese.

Thirteenth Day:

• Breakfast.Eggs with cheese.Green vegetable salad.Black tea.
• Dinner.Loof boil, steamed broccoli.
• Dinner.Steam salmon with vegetables -boiled.

Fourteenth Day:

• Breakfast.Salmon with tomatoes.
• Dinner.Pork boiled with vegetables.
• Dinner.Lightweight salads of fresh tomatoes and cucumbers are boiled with olive oil.

SubsequentKetoFor 2 weeks, the human body is completely rebuilt and the change can be seen:

• Reduction of appetite.
• Losing 3-7 kg.
• Improve performance.
• Increase sleep.

However, such a diet is not suitable for everyone, most of which may have nausea at first, problems with stools, fatigue in the muscles.

According to researchKeto dietProvides results and effects.But it's worth knowing that step, you can't sit on it for more than a month.It does not imply the transition to such a diet, this is not a way of life, but a short application.